Last Updated on April 26, 2021 by Dr Sharon Baisil MD
Diabetes is a chronic health ailment concerning the body’s metabolism. It affects an individual’s blood sugar levels, which may lead to several symptoms and discomforts. If diabetes is not maintained well, the body can lead to deterioration over time, and thus, it is crucial to include good habits.
We will tell you about one such good habit that you can include in your daily routine. One such appreciated food item is Lettuce. It is a very common green leafy vegetable, and as the category suggests, it is one of the best for health.
But you might be wonder …
- Is lettuce good for diabetes?
- What are its benefits on health?
- What is the nutritional information of lettuce?
And many more.
But before getting to look inside the details of this vegetable and its numerous goodnesses, let us look at some of the basic and important questions. Let us get started!
What is lettuce?
Lettuce is a very popular and widely used vegetable. It is best known for its green and leafy quality, and as we all know, green leafy vegetables have a lot to offer to the body. So does lettuce.
It belongs to the daisy family of the plant kingdom. Along with its leaves, the seeds and stems of the lettuce plant are also used.
Lettuce is a commonly used leafy veggie in salads, sandwiches, burgers, wraps, sides, etc. It has a mild and sweet flavor it is best praised for its fresh and crunchy texture.
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It is mainly eaten fresh and raw but can also be included in cooked dishes and various cuisines. It is tasty as well as adds to the body’s overall immunity and health.
Lettuce is a recommended addition to many different diets and for a variety of body types. It is suitable to add lettuce in diets focused on losing weight, blood sugar management, heart, other health risk safety, etc.
It has plenty of nutrients to nourish the body. At the same time, it is also very low in calories. Thus, it makes a perfect addition to a healthily and efficiently planned diet.
Now, let us get to the more common questions that you may have. We will move on to discuss and know about various facts and figures of this green leafy vegetable.
Is lettuce good for diabetes?
Diabetes is a chronic health ailment that affects the metabolism and, ultimately, the overall functioning of an individual’s body and health. It can be hard to include all kinds of food like you used to before being diagnosed with diabetes.
But the lettuce is one such food item that you can continue using and reap many benefits from, even as a diabetic patient. Diabetic patients can eat lettuce without any worries. It is great for the body and very helpful in managing the blood sugar levels of the body.
It had been observed through studies and experiments that the consumption of green leafy vegetables helps to reduce the chances and severity of Type 2 Diabetes.
Lettuce is a very satisfying food item. It is fulfilling both tastes as well as nourishment wise. It is a win-win in all aspects.
Lettuce also falls under the non-starchy category of vegetables. It is pretty low in carbohydrates and also does not lead to excess or harmful spikes in blood sugar levels.
Adding lettuce leaves to the food or meals helps to enrich it with a number of vitamins and minerals. It can also help in reducing the overall carbohydrates and calories consumed in one meal.
You can also benefit from the many antioxidants found in lettuce. It is very nourishing and safe for the body. Antioxidants are like protective supplements that safeguard the body from the free radicals that can damage the body internally.
It is also rich in fiber, which is an essential element to keep the diabetic blood sugar levels out of risks and maintains a slow-paced digestion rate.
Any diabetic can include a good amount of lettuce in their diets without worrying about any harmful consequences. It does not lead to any excess levels of calories or carbs.
Moreover, the weight-loss promoting quality of lettuce is also an excellent addition to someone’s diabetic diet. It is crucial to keep the bodyweight under check, and lettuce can assist in fulfilling this.
Besides, it is also safe for diabetics as it has a diabetic-safe glycemic level. We will discuss the Glycemic Index of Lettuce in detail in the next section.
What is the Glycemic Index of Lettuce?
Looking at the Glycemic Index of food for diabetics is a very simple and effective way to include healthy and safe foods. It assists in knowing your intake better and hence, control your blood sugar levels accordingly.
The Glycemic Index is measured on a scale marked from 0 to 100. Then it is ranked based on its number and categorized.
The following table shows the three Glycemic Index categories:
| Sl. No. | Glycemic Index categories | Glycemic Index ranges |
| 1. | Low Glycemic Index (safe for diabetics) | 0 to 55 |
| 2. | Medium Glycemic Index (safe if taken in controlled quantities) | 55 to 69 |
| 3. | High Glycemic Index (unsafe for diabetics) | From 70 and above |
Based on the above table readings, we can conclude that lettuce has a low Glycemic Index and is thus safe for diabetic patients.
The Glycemic Index of lettuce is 15. It is a very low margin and does not at all affect blood sugar levels.
Different varieties of lettuce can have varying Glycemic Index levels, but they are all under the low Glycemic Index category. Thus, you can include lettuce in your diet without any worries.
Tips to include lettuce for better diabetes management
Here we have some useful tips that you can follow to make sure that you include lettuce in your meals in the correct manner.
- You can have a side of lettuce salad with your everyday meals. It adds nutrients and a side of greens.
- Two or three servings of lettuce per day are recommended to diabetic patients.
- It is better to eat lettuce raw rather than cooking it in oils.
- Go for darker lettuce varieties such as – romaine, green leaf lettuce, etc., instead of choosing light green lettuces like – iceberg lettuce.
Abiding by these rules and making sure that you do not harm your diabetic life conditions will maintain a good and healthy lifestyle. It will minimize risks and also give great overall results.
Now, let us move on to have a look at the nutritional elements of lettuce. This will give an in-depth account of the building blocks of this green and leafy vegetable.
What is the nutritional Composition of Lettuce?
Every food has something to add to the body and health. But to know whether the additions from a particular food will be helpful or harmful for the body, one must be informed about the specific food’s nutritional makeup.
Similarly, we have talked about lettuce being excellent for health several times. But what are the components that make it so great for the body?
Let us find out with the help of the following table. It shows us the types and amounts of nutrients available in lettuce.
The following table represents the nutrients for 100 grams of lettuce:
| Sl. No. | Nutrients found in 100 g of lettuce | Amount available |
| 1. | Calories | 15 |
| 2. | Carbohydrates – Dietary fiber – Sugar | 3 g – 1 g – 1 g |
| 3. | Fats | 0.15 g |
| 4. | Proteins | 1.36 g |
| 5. | Water | 94.98 g |
| 6. | Cholesterol | 0 mg |
| 7. | Calcium | 36 mg |
| 8. | Manganese | 0.25 mg |
| 9. | Potassium | 194 mg |
| 10. | Iron | 0.86 mg |
| 11. | Magnesium | 13 mg |
| 12. | Sodium | 28 mg |
| 13. | Choline | 13.6 mg |
| 14. | Phosphorus | 29 mg |
| 15. | Zinc | 0.18 mg |
| 16. | Selenium | 0.6 mg |
| 17. | Copper | 0.029 mg |
| 18. | Vitamin A | 7405 µg |
| 19. | Vitamin C | 9.2 µg |
| 20. | Folate | 38 µg |
| 21. | Vitamin K | 126.30 µg |
| 22. | Vitamin B1 | 0.07 µg |
| 23. | Vitamin B6 | 0.09 µg |
| 24. | Vitamin B2 | 0.08 µg |
| 25. | Vitamin E | 0.22 µg |
| 26. | Vitamin B3 | 0.375 µg |
| 27. | Vitamin B5 | 0.134 µg |
Thus, from the above table, we are clear that lettuce is very nutritionally rich.
What are the benefits of eating Lettuce?
Let us now finally get to know what the several health benefits and advantages of eating lettuce are. Mentioned below is why you should start including more of this green leafy veggie in your diet routine.
- It is suitable for weight loss. The low calories and extremely low carbohydrates make it a great food to complement weight loss. The lack of starch and low calories hardly affects your total calories and promotes weight loss and maintenance.
- Lettuce is also full of water. The high moisture property of lettuce keeps one hydrated.
- It is fully enriched in vitamin A. This is a nutrient that helps in keeping the eyesight safe and protected. It promotes better vision.
- Vitamin A also improves muscle strength and adds immunity.
- Lettuce is also enriched with a good amount of vitamin K. This is an essential nutrient in keeping the bone healthy proper. It strengthens bones and prevents fracture or injury risks.
- It also supplies with Vitamin C and Iron. They are both crucial to encourage better immunity.
- Lettuce has also shown the effects of improving sleep in many individuals.
- As it is low in cholesterol and fat, it is perfect for heart patients as well.
References
- https://www.livestrong.com/article/440673-lettuce-and-diabetes/
- https://foodstruct.com/food/lettuce
- http://www.ojs.klobexjournals.com/index.php/bkr/article/view/465
- https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-7652.2010.00582.x
- https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0091571
- https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-7652.2007.00259.x
- https://www.sciencedirect.com/science/article/abs/pii/S0889157516300230
- https://www.hindawi.com/journals/ecam/2019/2835691/
- https://link.springer.com/article/10.1007/s00217-018-3195-0
- https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/1105629
